Rather than using your summer vacation as an excuse to abandon healthy habits, try these expert tips to stay well no matter where your journey takes you.

Drink up. Ideally, you need to drink at least 8 ounces of water four times per day, says Michael P. Zimring, MD, co-author of Healthy Travel (Basic Health, 2005). But remembering to stay hydrated on the road can be tricky, so always carry a refillable water bottle. To avoid picking up infections and foreign germs, Zimring recommends buying bottled water while traveling in developing countries.

Squeeze in a workout. Some hotels provide guests with fitness kits, complete with a yoga mat, Pilates band, and instructional video. Hilton, Marriott, Kimpton, and Omni hotels offer such programs. But even without a kit, "your body is the best equipment you have," says Melyssa St. Michael, co-author of Becoming a Personal Trainer for Dummies (For Dummies, 2004). To squelch stiffness while traveling, she recommends a 30-minute circuit of push-ups, crunches, and squats—ten reps per exercise—each day.

Eat right. Ward off cravings (and lavish buffets) by checking out www.healthydiningfinder.com, which lists restaurant meals that won't explode your calorie count. Or go to www.localharvest.org to find nearby fruit stands and farmers' markets. "Don't overdo it on food," says Zimring. Rather, stick with simple, nutritious meals, and allow yourself one splurge per day.